Weightlifting tech + aerobic things

2 rounds for completion @ easy effort:
:30 relaxed hang from bar
30 single-unders
6 alternating Turkish get-ups
+
Every :90 for 15:00 (10 sets):
1 snatch balances w/pause in hole
1 overhead squat
+
15:00 @ sustainable pace/effort:
15 calories – your choice bike/row/ski
15 V ups
1 lap around the gym overhead plate or dual DB/KB carry
+
bis/tris!

Squat/pull intervals + row/lunge/double-under intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
4 sets:
:90 of [8-12 light/moderate overhead or front squats from the ground + accumulate steady pull-ups (CTB if possible) or toes-to-bar or bar muscle-ups in remaining time]
:90 rest
+
3 sets for reps:
3:00 of [300/250m row + 50′ dual DB walking lunges (25′ out & back) + max in remaining time double-unders]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
2-3 sets:
16-20 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows

Skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
5 table hold to L-sit w/pause at each end
10 scap pull-ups
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope practice – your choice singles/doubles/triples, forward/backward
+
15:00 @ easily sustainable effort:
1 lap around the gym bag, ball, or dual KB front rack carry
1 lap around the gym dual KB/DB Farmer’s walk
1 lap around the gym bear crawl
1 lap around the gym walking lunges
+
5:00-10:00 coach-led mobility